CROSSFIT

Lift

Power Snatch (2) + Hang Snatch (Heavy Single)

MetCon

For Time:

3 Rounds of:

15 DB Front Squats (20/35#)

15 Cal Row

2 Rounds of:

12 DB Front Squats (35/50#)

12 Cal Ski Erg

1 Round of:

9 DB Front Squats (50/70#)

9 Cal Assault Bike

CROSSFIT

Strength

Back Squat 4×8 @ 70%

MetCon

21-15-9 For Time of:

Thrusters (65/95#)

Bar Facing Burpees

Gymnastics

EMOTM 8 Minutes of:

Odd: 3 Ring Muscle Ups

Even: 5 Deficit HSPU

CROSSFIT

MetCon

CROSSFIT

Lift

Deadlift 2×1 @ 90%, 2×1 @95%

MetCon

15 Minute AMRAP of:

60 Double Unders

20 SA DB Snatches (35/50#)

CROSSFIT

Lift

i) Jerk 3-2-2-2 (Ascending)

ii) Clean 3-2-2-2 (Ascending)

MetCon

4 Rounds For Time of:

12/15 Calories Assault Bike

8 Thrusters (75/115#)